Low Carb Diets [Forum Archive]

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Low Carb Diets

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Posted by: zebra53

I have a question about low-carb diets. Im an exercise science major and have read about the dangers of low carb, high protein diets such as the Atkins diet (esp. for lifters and athletes b/c of muscle loss). Yet the recommended carb intake of 400-500 g (for athletes) seems excessive. Also most posts that ive seen in this forum seem to lean towards low carbs. How many is too many and how many is too few???

Posted by: Dr. Pain

What are these dangers that you have read about?

What do you consider low?

DP

Posted by: zebra53

dangers ive read about include:

"the raising of uric acid levels, athe altering of electrolyte concentrations(initiating undesirable cardiac arrhythmias, causing acidosis, aggravated kidney problems due to the extra solute burden placed on the renal system, elevated blood lipids, depleted glycogen reserves (contributing to a fatigued state), and dehydration."

as well as (for the athlete or lifter) "rapid depletion of glycogen reserves"
-both quotes from my text, Sports & Exercise Nut.

i consider low from 100-200 carbs, though i rarely consume that much, just wondering who is right

Posted by: Dr. Pain

Uric acid is a by-product of red meat metabolism (which can be avoided, limited, balanced, etc), electrolytes can and should be replenished (many of us take minerals morning and night); acidosis can be avoided by reading the single sentence in Atkins book...saying "Eat these Vegetable in abundance" he also advocates berries...all alkaline forming foods; there are few if any document cases of renal failure or compromised function due to additional protien were fuild intakes were adequate...those prone to kidney stones were genetically predispositoned and could avoid them with again with adequate fluids to avoid concentrates in the urine; elevated blood lipids is a totally fallacy, there are several studies to indicate HDL rises (...so yes, 'good' is elevated), while LDL total CHOL and TRIGs are lowered (aside, just today I had a woman who went from TRIGs of 416 to 135 in 6 weeks on Atkins); depleted glycogen and energy is a true phenomonen, lasting only a few days to a week as the individual acclimates to "more energy" than before as a "fat Oxidizer"...the exception being endurance athletes, dehyradration, again is totally avoidable and does not happen in the "prudent" individual....what you call dehydration is the body throwing off water used to store excess glycogen, nothing more. The diet/program does not dehydrate a person.

Now a lifter's perspective.....most or many think they can't function w/o carbs as a matter of their "programing". Once adjusted, 60-80 grams of carbs...if there is enough fat and protein in the diet, is sufficient....and many here do just that. Those that cut, function fine on 30-40 a day for limited periods, Charles Poliquin uses a 5 day VL/C CKD for many his 800 clients, the ones that need to lose fat, then a bonus meal to day, depending on their levels.

Some here can bulk on 120-150 grams a day, again with adequate fat and protein.......anything over say 120/day..I would consider "Moderate" carbs...and 200-360 I would consider high, over 360...excessive! JMHO

Posted by: zebra53

thanks DP

is it just me or does it seem funny that someone can learn more about health and lifting from a free bb forum than from a twenty thousand dollar college education

So are you telling me that i can stay on a very low carb diet and suffer no strength loss? Im a linebacker at 240 and want to get rid of my gut but dont want to drop below 220, i already lift 4x a week and cardio 3x aweek along with sprints, plyos, and agilities 1x aweek. Is low carb the answer? where should i start (CHO g) how long and when should i start to maintain (and how many CHO at that point)? thanx again

Posted by: Dr. Pain

If you had said Lineman instead of Linebacker....I may have changed this a bit..

Now this is just for example, because those are limited stats..and I don't know your current meal plan...so I really can tell you how many carbs...and I know your 40 time is important, especially for "Scout week.."

If you start a Journal with you current program, and more info, BF, Age, Somatotype, Genetics, current Program (Nutrition and Training)...we can individualize this....

Just supposing we were after 3200-3300 calories (again, where you are at is important)

Minimal 240 X 1.5 Protein = 360 grams (5-6 L of water, your books probably say this is bad...lol)

360 P 180 C 120 F 3240 calories...6 meals

60 P 50 C 20 F
60 P 25 C 20 F
60 P 25 C 20 F
60 P 50 C 20 F (assuming post W/O)
60 P 30 C 20 F
60 P 00 C 20 F

You can trim meals 1 and 4 if you are at a lower level by 20-25 C each and end up at 130-140 C ...minus160-200 cals...meal 5 for even more

Again, just for example......see the main site for articles..and the Nutritinal forum, "Best Of" Stickie near the top

Posted by: w8lifter

.......

Posted by: gopro

Quote:

Originally posted by zebra53
thanks DP

is it just me or does it seem funny that someone can learn more about health and lifting from a free bb forum than from a twenty thousand dollar college education

DP already gave you all of the vital info you need, but I just want to add something to make you feel better about your strength on a low carb diet...over the last few years I INCREASED my bodyweight from about 240 to 268 on a low carb diet (less than 200 g daily) and continued to GAIN strength throughout. With the right amount of protein/fats there is no reason to lose any strength when low carbing!

Posted by: marshal959

That was a big worry of mine too, losing muscle on a low carb diet, so thanx again guys.

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